Debbie DeAngelo: Whether you call it bone broth or stock, it might help your health
Bone broth is delicious and nutritious, but what do we actually know about it?
Called “stock” by our grandparents, bone broth is made from boiling animal bones with vegetables and spices in water.
People have been making traditional, homemade stock for centuries from the feet, joints and tendons of poultry, pork, beef, bison, venison and fish.
From improving arthritis to fighting infection, this gelatinous liquid is reputed to cure what ails you.
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As nourishing as bone broth is, there isn’t scientific evidence yet to support many of these health claims. Further compounding the problem is that there isn’t one standard recipe.
What has been verified is that bone broth is rich in protein — minerals like calcium, potassium and iron — and collagen, which is converted to gelatin when cooked.
It exerts an anti-inflammatory effect too, which is key to the healing process.
Whether you purchase bone broth or make it yourself, following a few tips will yield the highest quality product that results in gelatin-rich liquid.
Since we’re extracting nutrients from bones and drinking them as a concentrated source, it pays to select them from grass-fed, and antibiotic- and hormone-free animals, as well as wild-sourced fish.
Including joint bones and feet ensures plenty of collagen and cartilage.
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An acidic ingredient helps leach the minerals from the bones into the stock. Apple cider vinegar, and sometimes lemon juice, are commonly used.
If you’re buying bone broth, ensure it’s listed on the label. When making it from scratch, add two tablespoons of apple cider vinegar per gallon of water.
One gallon of water accommodates 2 to 4 pounds of bones.
Add veggies and spices for flavor and additional antioxidants. Onions, carrots, celery, parsley and tarragon work well.
Bring all ingredients to a boil and then simmer for 12 to 24 hours. This allows for optimal infusion of the collagen and vitamins.
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After straining the bones and refrigerating the broth, it should become gelatinous. This is a sign of high-quality stock.
Debbie DeAngelo, R.N., is certified in women’s health and is a holistic health coach. She can be reached at debbie@healthonheels.com.
This article originally appeared on Erie Times-News: Debbie DeAngelo: Take stock of bone broth
